Band-assisted Inverse Leg Curl

Band-assisted Inverse Leg Curl

Classification

Utility: Basic
Mechanics: Isolated
Force: Pull

Instructions

Adjust padded supports and kneel upright in apparatus. Position knees on near-upper side of padded hump, ankles between padded supports, and feet on platform. Place resistance band around each shoulder with other end anchored to bar just behind head or shoulders. Position arms behind hips or crossed on chest.

Execution

Lower body until horizontal by straightening knees. Raise body by flexing knees only allowing hips to bend slightly. Repeat.

Comments

This is an advanced exercise performed on Glute Ham Raise Apparatus. This movement is also known as Band-assisted Hamstring Raise. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion. Also see Inverse Leg Curl comments.

Easier

Appart from using a thicker resistance band, movement is easiest with hands behind hips and when knees are positioned slightly further down on hump. Also consider the Glute-Ham Raise or performing self-assisted version.

Harder

Exercise can be made more challenging by using thinner resistance bands or no bands. Movement can also be made more challenging by placing arms across chest or even harder by placing hands on head or beyond head. See Arm Position During Waist Exercises. Movement is also harder with knees positioned slightly higher on hump.

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